We will explain the criteria in ICD 11 in simple terms so that all understand them. In the ICD 11, insomnia is a diagnosis under a “Sleep-Wake disorders F07” classification. Sleep-wake disorders are a group of disorders that include insomnia, hypersomnolence disorders (where excessive sleep is an issue), sleep-related breathing disorders, disorders of the…
DSM 5 (Diagnostic and Statistical Manual) is an American-based classificatory system. In the DSM 5, what was initially termed “Primary insomnia” is now termed as “Insomnia disorder.” Sleep disorders are classified under “Sleep Wake disorders.” In the DSM 5, the following symptoms must be problematic for at least three days a week for at least…
Our bodies are naturally governed by a 24-hour internalclock, a product of millions of years of evolution, thatdictateswhenweshould be awake and sleep.Thiscircadianrhythm, when disrupted, can lead to various health issues, including weight gain and cardiovascular events.However, we can maintain a healthy circadian rhythm by establishing a routine of sleep, exercise, and a healthy diet. Melatonin,…
For the next week or so, maintain a sleep log. Note the following: a) Time you get into bed, b) Time taken to fall asleep, and c) How many times do you wake up once asleep? d) Rate the quality of sleep as a percentage. Make a note of any exception days. Are there…
These three exercises, which are excellent treatments for insomnia, can be tried at home just before bedtime to help you relax and sleep. Body Scan Lie on the bed in a slightly dark bedroom and breathe,usually just noting your breath for two to three minutes.Then, start mentally scanning your body, starting from your toes.…
This week, you can start journaling your thoughts so we can have a list of negative thoughts you can reframe and challenge. There will be many thinking errors when sleeplessness and insomnia are an issue in your life. This week, journal any thoughts you have that are negative about sleep and any thinking errors,such…
SLEEP HYGIENE Sleep hygiene means forming habits and practising healthy behaviours to help our sleep cycle and maintain a 24-hour circadian rhythm. Just like when a toddler is getting potty trained, using the potty regularly will train the child to associate using the toilet and toileting, you can train your mind to sleep on hitting…
Dedicated Worry Times and Paradoxical Intention In this blog, we will describe two techniques that will help you overcome insomnia. One is “Dedicated worry times”. Worry is when one thinks about adverse and negative events that might happen in future. During the day time, people tend to worry all the time. Dedicated worry times are…
Sleep Restriction Therapy Sleep restriction Therapy is a part of Cognitive Behaviour Therapy used to treat people with chronic insomnia, significantly when their sleep duration is reduced and the number of times they wake up in between is also more. Arthur Spielman devised it. Now, let us look at the meaning of sleep efficiency so…
This is the last mindfulness exercise; you can do this at night while trying to sleep. The cycle of sleeplessness might cause frustration. You can do this exercise for 20 minutes. If you continue to be sleepless, get up and sit on a chair doing a calming activity, such as listening to music for 10…
